2 min on 1 min Off for 7 rounds
100m Sprint then
AMRAP this barbell complex
1 Pwr snatch
6 Steps of OH lunge
1 OHS
95/65
Strength Program:
Strength Program:
Warm Up with - 3 rounds of 20 Wall balls - 20 GHD sit-ups
Part A: Squats - 1X6 at 70%, 1X5 at 75%, 3X4 at 77.5%
Bench: 1X6 at 70%, 1X5 at 75%, 3X4 at 77.5%
Posterior Chain: 3 sets for max reps of GHD raises
Part A: Hypertrophy work (3 sets of 8) Keep moving your weight up from prior weeks
DB Chest Flies
Weighted Pull Ups
DB seated shoulder Press